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How To Boost Your Metabolism
5 Foods That Boost Your Metabolism
If you want to achieve success in your weight loss journey, here is how to boost your metabolism. Thanks to a good metabolism rate, your body can burn more calories than before, thereby helping you lose weight as per your plans. Here are some foods that will help you improve your metabolism rate naturally. Make it a point to include these in your daily diet, as they act as catalysts in your weight loss journey.
Foods rich in protein
Protein is an important nutrient that helps to improve your muscle mass and build your body just the way you want. Protein-rich foods contain a lot of thermic effect on them, which means that your body consumes a lot of energy and time to digest and absorb them. When your body is put to a lot of work, it will automatically improve your metabolism rate.
According to studies, eating protein-rich foods regularly helps to improve your metabolism rate by a maximum of 30%. This is way higher than the results got while eating carb-rich and fat-rich foods regularly. When you are following a weight loss plan, eating protein-rich foods help you to boost your metabolism rate by maintaining your muscle mass at the same time. Some foods that are rich in proteins are nuts, legumes, dairy products, meat, fish and eggs.
Foods rich in iron, zinc and selenium
In your body, it is the thyroid gland that controls your body’s metabolism rate. Though nutrients such as iron, zinc and selenium provide different benefits to the human body, they all contribute to the healthy functioning of the thyroid gland. When you eat foods rich in iron, zinc and selenium on a regular basis, your thyroid gland’s potential to secrete the right amount of hormones will increase phenomenally.
Therefore, your metabolism rate will be at healthy levels at all times. When your body doesn’t get enough of iron, zinc or selenium, your thyroid gland will not have enough strength to produce the right quantity of hormones, thereby bringing down the pace of your metabolism rate. Therefore, include foods such as meat, milk, eggs, seafood, nuts & seeds in your daily menu.
Also known as chili peppers, capsicum is an important vegetable that you should consume daily to improve your metabolism rate. It contains a chemical known as capsaicin, which helps to improve your body’s fat & calorie-burning potential.
When you eat a little bit of capsicum (2 to 10mg) every day, before your meal, you will start feeling quite full. As a result, you will eat less, helping your body to burn the calories quicker than you expected. The best part is that these chili peppers (green yellow and red) are extremely tasty as well! So eat them regularly.
Apple Cider Vinegar
Rich in acetic acid, apple cider vinegar helps to boost your metabolism rate and lose weight quickly. Studies have proved that when you consume about 20ml of apple cider vinegar daily, you can eat about 275 calories lower than your usual quantity.
Although not technically a food, water is so important it can’t be left out. Drink enough water every day so that you stay hydrated at all times. It is believed that when you drink a lot of every day, you will witness at least a 40% jump in your metabolism rate. All you need to do is to consciously keep a count on the quantity and drink plenty of water to burn more calories than before.
7 mistakes That Slow Down Your Metabolism and How to Avoid Them
Are you disappointed that you aren’t able to lose weight as per your plan, even though you follow a strict diet? If yes, the reason could be that your body’s metabolism rate is slow. Here are seven common mistakes that lower your metabolism and simple ways to avoid them from happening:
Not eating enough
The common mistake that you might commit when you want to lose weight is to eat so little that you make your body starve. Studies have proved that when you eat lesser than 1000 to 1200 calories per day, your body will try to conserve energy as much as possible by not using up the food, thereby slowing your metabolism rate. Keep a calorie calculator and always ensure that you eat a sufficient quantity of food to avoid this mistake.
Lack of protein in your food
Many people are of the misconception that all proteins are bad for health. They skip milk and dairy products because they are scared of the fat content found in these foods. However, this is a huge blunder. The protein found in dairy products, milk, eggs, fish, nuts & seeds and beans & legumes helps you maintain muscle mass and boost your body’s metabolism rate quickly.
Not leading an active life
Do you work on your laptop for many hours at a stretch? On the weekends are you too lazy to go to the gym or for a walk? Do you binge on unhealthy and refined foods too regularly? If you have answered yes to one or all of these questions, you are leading a sedentary lifestyle.
All of these activities will lead to unnecessary fat build-up in your belly area. It becomes very difficult to burn these stored fats. The only way to get rid of this problem is to lead a physically & mentally active life. Go for a walk for at least one hour every day to notice visible changes in your metabolism rate.
Not sleeping well
Most of the youngsters have slow metabolism these days because of their unhealthy lifestyle. They go to bed very late or at irregular hours. They don’t get the required quota of 7 to 9 hours of sleep every night. This can impact their digestion process and metabolism rate. Sleep at the same time every day to enjoy a sound night’s sleep and keep your metabolism rate in good control at all times.
Too much soda
Fructose-rich carbonated sodas are very bad for your health as they lead to problems such as obesity, diabetes, etc. They also lead to unnecessary fat build-up in your tissues. Therefore, cut down these sodas as much as possible and resort to fresh fruit juices, water, lime juice, buttermilk and other natural beverages to keep yourself hydrated.
Cut down on alcohol
Studies have proved that regular alcohol consumption can bring down your body’s fat-burning potential by a whopping 70% eventually, which is quite a dangerous sign. Try to reduce your alcohol intake slowly before you quit it completely for your own good.
If you’re not specifically fasting, Breakfast is not only the most important meal of the day, but also the one that keeps you energized throughout the day. When you skip this meal, your body takes time to process the foods as it tries to conserve energy. Even if you don’t have time, ensure that you have a glass of milk and a boiled egg for breakfast to boost your metabolism.
10 Ways To Supercharge Your metabolism
If you are reading this, you probably know that an increased metabolic rate plays a huge role in your weight loss campaign. It helps you burn calories quicker than you ever imagined, thereby helping you get rid of the unnecessary fats from your body. Here are ten simple ways that will boost your metabolism quickly:
Drink lots of water
Staying hydrated at all times improves your body’s fat-burning and calorie-burning potential. You have to drink a sufficient amount of water every day because it helps to improve your metabolism by 3o to 40%. There are many online apps that will let you know how much water you need per day and monitor your daily water intake levels as well.
Include healthy spices
You would be thrilled to know that spices such as cinnamon and cayenne pepper not only add flavor to your foods but also help to improve your body’s metabolism. They cleanse your system and enhance the removal of toxins quickly.
Resistance training exercises
Ensure that you spend at least 30 minutes every day in resistance training exercises such as weight lifting. This routine will enable you to build your lean muscle mass, thereby improving your metabolism rate as well.
Cut down your carb-intake
Want to improve your metabolism quickly? You have to bid goodbye to high-carb meals right away. White bread, white rice, potatoes, etc. are rich in carbs; therefore, you need to replace them with multi-grain bread, fiber-rich unpolished red rice, leafy & green vegetables, etc.
Avoid processed sugars
Processed or refined sugars such as fructose found in carbonated drinks like sodas are very harmful to your health. They are not only toxic to your body but they also slow down your body’s metabolism rate. If you have a sweet tooth, start using natural sweeteners such as stevia, raw honey etc.
The goodness of coconut oil
Coconut oil is a rich source of medium-chain triglycerides, an element that helps your body to burn fat and build muscles quicker than you ever imagined. You can consume a few drops of coconut oil daily or you can use coconut oil for cooking your favorite dishes to enjoy the goodness of this coconut oil.
High-Intensity Training Exercise
One of the best ways in which you can give your body’s metabolism a huge boost quickly is to indulge in heavy and high-intensity workouts that last for about 20 minutes. These small, intermittent sessions, when done at least twice a week, help to boost metabolism quickly.
Vitamin B and Magnesium
You should ensure that you eat foods rich in Vitamin B and magnesium regularly to boost your metabolism quickly and help your body’s fat-burning capacity. Foods such as spinach, broccoli, egg, meat, milk, seafood, nuts and seeds are very good for your health.
Green tea is a must
If you are looking to lose weight as per your plan, you have to drink a glass of green tea every day. This beverage is rich in antioxidants, which help to improve your body’s metabolism rate naturally. In addition to this, green tea also helps to relax your nerves.
Stress is one of the major factors that contribute to your body’s reduced metabolism. To stay energetic all through the day and improve your metabolism rate, you have to get at least 8 to 9 hours of sound sleep every night.
Is It Really Possible To Boost Your Metabolism And Burn Fat Passively?
When you are trying to lose weight, one of the first things that you have to focus on is improving your metabolic rate. When you improve your body’s metabolic rate, it will automatically help you improve your body’s fat and calorie-burning potential as well. So, the answer to the question whether you can boost your metabolism and burn fat passively is yes.
When you work towards the goal of increasing your body’s metabolic rate, you don’t have to do anything additionally to improve your body’s fat-burning capacity. Improved metabolism and improved fat-burning rate are two sides of the same coin. Therefore, you can burn fat passively, without trying too hard when you follow these tips to boost your metabolism.
By weightlifting, we don’t mean the professional equipment that you will find in the gyms. Even if you can carry simple things at home, it can be classified as weight-lifting. All you need to ensure is that these things are slightly heavy. You will be surprised to know that lifting heavy objects will help you maintain muscle mass and improve your metabolism.
Studies have proved when you follow a strict diet and also lift weights or indulge in resistance training, you will be able to lose weight, improve metabolism, burn a lot of fats and maintain your stamina as well.
If you are looking to improve your metabolic rate quickly without having to work too much on burning fats, all you have to do is to include green tea or oolong tea in your daily lifestyle. According to studies, while green tea can help you improve your metabolism rate by 5%, it can also improve your body’s fat-burning capacity by 17%. The unnecessary fats stored in your body can be converted to essential fatty acids that help you lose weight naturally and quickly.
High-Intensity Interval Training
Commonly known as HIIT, this type of exercise is considered to be far better than other forms of physical training to boost your metabolism. The best part about HIIT is that your body can burn a considerable amount of fat long after the exercise is over. Though these exercises are quick, they are very intense and quick. Studies proved that when you continue to indulge in HIIT schedules for 12 weeks, it can help you reduce around 4.4pounds of fat mass. As you can see, these quick bursts of heavy workouts, when done around twice or thrice a week, can help you burn fats passively while you focus on improving your metabolism rate.
From the above, it is quite evident that there is a direct relationship between boosting your metabolism and burning fat. Without one, you cannot achieve the other. Therefore, you have to ensure that you focus on natural ways to improve your metabolism. You have to eat the right kind of foods and follow a healthy lifestyle to boost your metabolism, burn fats and burn more calories eventually.
Maintaining muscle mass will help your body in this goal. Eating protein-rich foods and indulging in regular resistance training will give you the dual benefit of metabolic increase and improved fat burning.
Tips To Lose Weight If You Have Slow Metabolism
Yes, a good metabolism rate helps you burn fat and calories quickly, thereby helping you lose a reasonable number of pounds within a short time. However, that doesn’t mean that you can’t lose weight if you have a slow metabolism. Here are some effective tips that you can follow to lose weight even if you have a slow metabolism.
Identify the reason
More often than not, slow metabolism is not a condition that you have to live with. You could have this problem due to a variety of reasons that can be corrected quickly. Firstly, you need to visit a doctor to find out the reason for your body’s slow metabolism rate. It could be because of a lack of physical activity in your life, existing medical conditions, eating a lot of high-sugar and refined foods, lack of protein consumption, etc. You need to correct this problem first to manage your weight better.
Focus on your diet
Protein is very important for you to lose weight and to improve your metabolism. You should have enough muscle mass to aid your metabolism. Protein-rich foods such as dairy products, meat, eggs, fish, beans & legumes and nuts & seeds help you improve this muscle mass, thereby helping your body’s capacity to burn fat and calories quickly. Eating a lot of protein will help you lose weight naturally, because it will eventually have a positive impact on your body’s metabolism as well.
Don’t deprive your body of foods
One of the main reasons for slow metabolism is when you don’t eat enough during the day. The thumb-rule that you should follow every day is to eat a minimum of 1200 calories per day. When you eat way below this quantity, your body will not convert the foods into energy, as it would want to conserve as much energy as possible, thereby reducing your metabolism rate. Eat well and ensure that you stay as distant as possible from refined or processed foods.
Get rid of your sedentary lifestyle
Lack of physical activity in your life can reduce your body’s metabolism rate considerably. This will make your weight loss journey tougher than you had pictured it in your minds. Ensure that you get at least half an hour’s walk every day. If you are comfortable, you could also visit the gym daily and indulge in strength and resistance training regiments daily to lose a considerable amount of weight. Physical exercise helps you burn a lot of calories; therefore, you need to become physically active right now, to lose weight naturally.
Consistency is the key
Once you have started following the tips mentioned above, you will start feeling quite light physically and mentally. However, the job is only half-done here. If you want to achieve permanent results in your weight-loss journey, you have to be consistent in your efforts. While you could start with walking, you could also progress to high-intensity workout sessions twice a week to see visible results. You should always be conscious of how much and what you eat. Make these changes a part of your lifestyle and you don’t have to worry about having a slow metabolism ever again.
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